WOD 11/24/17

CrossFit

3 Rounds:
1min Plank
10 Lateral Step Overs
8 Box Jumps
6 Burpees
25’ Duck Walk


A1) Back Rack BB StepUps 3x12, BUILD
:30 Rest
A2) Burpee Box Jumps 3x6, Box Height based on comfort
:90 Rest


B) 6 Rounds:
In 4min Complete:
400m Run
35 Double Unders
5 Burpees

 

BootCamp

Circuit 1 (x3)
:30 Plank
:30 Side Plank -R
:30 Plank + Reach
:30 Side Plank -L
:30 Plank
1min Rest

Circuit 2 (x4)
2min Row
1min Inchworms
1min Burpees
1min Rest

Circuit 3 (x4)
1min Mt Climbers
1min Plate G2OH
1min Broad Jump 2 High Knees
1min Plate OH Lunges
1min Rest